400m
Coaching
Factsheet
Introduction
The 400m is an endurance sprint that tests the athlete’s
speed endurance and ability to distribute their speed and
energy in the most efficient manner possible. Pace over 100
and 200 metres is an essential component of success for
a successful 400m runner, but must be combined with the
required speed endurance and tactical understanding to
balance their effort appropriately.
The 400m is an oxygen-deficient event, meaning that the
level of oxygen absorption is below that which is necessary to
supply the adenosine triphosphate requirement. Therefore,
energy used is derived primarily from the breakdown of
phospate compounds (ATP - PC) and the splitting of glycogen
to lactic acid. Training should focus on placing stress on
these energy systems to provoke the desired adaptation to
improve performance.
A general formula for predicting the potential 400m time of
a well-trained runner is to double their season’s best 200m
time and add 4 seconds on top. For more casual runners,
doubling their season best 200m time and multiplying it by
9% (1.09) will give you a fair idea of their potential 400m
time.
Common Types
of 400m Workouts
Speed Endurance
Running that incurs a high oxygen debt and
lactic acid buildup. This is an essential ability of
a successful 400m runner that develops their
ability to run at high speed for an extended
period of time. Distances can vary between 70
and 600 metres.
Tempo Running
The purpose of the tempo endurance workout
is to assist the athlete to increase their oxygen
uptake, build endurance and most importantly,
develop rhythm. When distances, intensity and
rest are set appropriately, tempo runs can also
be an effective way to train the ATP-PC energy
system.
Speed
Developing the 400m runner’s top speed is
important for achieving success. Speed workouts
will usually be between 30 and 60 metres and
may be done on the straight or on the curve.
Strength
Developing general and event-specific strength
contributes to the athlete’s speed and endurance,
in addition to assisting injury prevention. Strength
training can be done through free weights,
machine weights, hill or resistance running, and
plyometric drills.
Race Modelling
The purpose of race modelling is to run different
distances at the tempo of a pre-determined race
strategy to develop rhythm, event specific fitness
and the ability to run to a plan.
The Energy Systems
The 400m has a unique energy requirement profile that requires
a range of training methods to target each of the relevant systems.
The table below shows the approximate percentage that each energy
system contributes to the event. Glycogen
Event Duration ATP - PC Lactic Aerobic
(seconds)
100m ~11 ~50% ~45% ~5%
200m ~20 ~25% ~45% ~30%
400m ~48 ~12% ~50% ~38%
800m ~110 ~5% ~33% ~62%
Table 1: Contribution of Energy Systems in the Sprints

Training the Energy Systems

Intensity Type of Training Rep Duration Number of Rest Interval Intensity
Zone (seconds) Reps (effort-to-rest) (*VO2Max)
1 Anaerobic Alactic System 1-8 6-12 ~1:50-120 95-100%
2 Lactic System - Power (short) 3-10 10-20 ~1:10-20 95-100%
2 Lactic System - Power (long) 10-20 1-3 ~1:40-120 95-100%
2 Lactic System - Capacity 20-60 2-10 ~1:4-20 80-94%
3 Max. Oxygen Consumption 60-300 8-20 ~1:1-10 85-100%*
4 Anaerobic Threshold 60-600 3-40 ~1:0.25-1 80-90%*
5 Aerobic Threshold 600-7200 Continuous 50-70%*
Table 2: Characteristics of Training the Energy Systems

Speed vs Special
Endurance
You may have already encountered the term ‘Special
Endurance’ and wondered how it relates to speed endurance.
Both forms of training aim at developing the anaerobic
lactate or glycolytic system to assist the athlete run at high
speeds after their ATP stores have been depleted.
Special endurance can be broken down further into Special
Endurance I and Special Endurance II. The table below
shows how the forms of training vary and which forms are a
priority for 400m athletes.
Speed Endurance
Most important for short sprinters, but should also be
incorporated into a 400m program throughout the season.
Special Endurance I
Important for both short sprinters and 400m runners and
can be used by coaches throughout the season to develop
the athlete’s capacity for running at near maximal velocity
over ~300m.
Special Endurance II
Due to the distances which Special Endurance II drills are
conducted, this exercise is the most specific to the 400m
runner and should be prioritised in the training program.

Form of Training Rep Intensity Session Example Session

Distance (% race pace) Volume
Speed Endurance 70-150m 95-105% 300-1200m 3 x (90, 110, 130) with 9 min rest
Special Endurance I 150-300m 90-100% 500-1600m 4 x 250m with 12 min rest
Special Endurance II 300-700m 90-100% 300-1600m 2 x 450m with full recovery
Season Progression
There are a number of diferent coaching strategies
for how the focus of training should progress across
the season for a 400m runner. The ideal proprotion of
training dedicated to each biomotor and technical ability
Priority
High
will depend on the individual requirements of the athlete.
Experienced 400m and Head Coach at Baylor University,
Clyde Hart, recommends a season that commences with
a focus on general strength, general endurance and
speed endurance training. As the season progresses, a
Priority
greater focus on special endurance II, top speed running
Low
and race modelling is suggested. Strength training should
also evolve from general free weight and machine
training to more running-specific strength exercises.
How would your season plan differ from this model for
the individual needs of your 400m runners?
Thoughts from other coaches:
Anula Costa: “For my older athletes, the season progression is quite similar to this model...early in
the season I focus on building the athlete...agility, balance, general strength and developing the
aerobic capacity so the athlete has the capacity to train hard. As the season progresses, training
becomes more specific - rhythm, speed and speed endurance, to prepare for our target event.”
Paul Pearce: “There’s always going to be individual variation,
such as some of my guys can’t handle two intense sessions back-
to-back, but generally the proportion of training loads follow a
similar model to the one above...I would perhaps have more
tempo running throughout the season, as it can be a good for
restoration while keeping the legs ticking over.”
Craig Hilliard: “I would place a greater priority on speed,
especially throughout the earlier part of the season...At the
highest level of the sport it is the athletes who can run a fast
200m who are successful...You don’t want to go too far away
from your main priorities - speed and speed endurance.”
The general model below is derived from Clyde Hart’s
recommendations for well trained University athletes.
Types of Training
Speed Endurance
Strength
Tempo
Speed
Race Modelling
Early Season Mid-Season Late Season
Figure 1: General Season Training Model for the 400m
Loading
Critical Loading Considerations
1) Establish moderate chronic training loads and
ensure that they are maintained throughout the
season.
2) Avoid large week to week fluctuations in load.
3) Plan a gradual return from a period of
decreased training load - avoid following up a
‘training trough’ with a rapid spike in intensity.
4) Injuries often occur 2 to 3 weeks after a large
spike in training load - don’t think just because
the athlete made it through an unusually intense
session that they can handle large fluctuations.
5) Consider extrinsic factors that influence an
athlete’s ability to handle training load - sleep,
nutrition, mental well-being etc.
How Many Races in a Season?
Jana Pittman: “We always said a maximum of 12
runs over 400m at peak racing, expecting 6-8
to be of a very good quality and the others to
be pre- or post- season. For a younger athlete
(~15 years of age), you might want to half that,
although some younger legs do recover quicker!”
Paul Pearce: “For my established athletes,
approximately 8 competitions in addition to
100m and 200m races for building speed.”
Anula Costa: “For my university-aged athletes,
8-10 competitions over the season.”
Young Athletes
“Before an athlete is ready to specialise in the 400m, they need to focus on building raw
speed over 60, 100 and 200 metres... You can’t develop speed endurance without speed
because you can’t endure what you don’t have!”
As has been reinforced throughout your Level 1 and 2 courses,
early specialisation in any single event must be avoided. This
is especially true for the 400m, which is a physiologically
and mentally demanding event that requires development
of the fundamental movement skills and biomotor abilities
before it can be performed successfully. Young athletes
can best prepare for future 400m training by developing
their running technique, maximum speed, aerobic capacity,
strength and coorindation using a games-based approach.
See your Level 1 Community Athletics Coach resources
for a large collection of suggested games and activities.
Example Mesocycle Phases
The following season profile, adapted from Clyde Hart, is designed to give you one example of how training can evolve
throughout a season. Note that the program is designed for well-trained athletes between the ages of 19 and 23.
General Preparation Phase
• 1-2 cycles, 4-5 weeks each
• Emphasis on volume and general conditioning
Monday
Focus on developing the anaerobic alactic energy system
Short sprints: e.g. 5 x 30m
General strength development: e.g. medball throws,
short jumps, free weights
Tuesday
Focus on developing aerobic capacity
Extensive tempo running: e.g. 4 x 500m
Strength endurance circuit: e.g. body weight circuit
Wednesday
Focus on developing the anaerobic alactic energy system
Short hill sprints
Resistance strength development: e.g. stabilisation
strength, prehab, core.
Thursday
Focus on active recovery
e.g. swimming / light strength session
Friday
Focus on developing speed endurance
Speed endurance exercises: e.g. 3 x (90m, 110m, 130m)
General strength development: e.g. body weight circuit
Saturday
Focus on developing aerobic capacity
Intensive tempo running: 5 x 350m
Strength endurance circuit: e.g. bodyweight exercises
Sunday
Recovery
When to Commence 400m Races?
In junior competitions, the 400m will usually be dominated
by runners with a big aerobic base, but success at senior level
will be decided by those with speed and speed endurance.
Highly respected coach, Mike Hurst, recommends that
coaches focus on developing the runner’s speed first, and
then gradually building their speed endurance in the 150m
to 340m zone. Once the athlete has developed their speed
endurance over 340m, they can then attempt the entire
400m distance. Jana Pittman first ran the 400m at 14 years,
and believes this was an appropriate time to commence.
Specific Preparation Phase
• 1-2 cycles, 4-5 weeks each
• Training becomes more 400m specific
• Balance between volume and intensity
Monday
Focus on developing the anaerobic alactic energy system
Short sprints: e.g. 5 x 30m
General strength development: e.g. medball throws,
short jumps, free weights
Tuesday
Focus on developing aerobic capacity
Extensive tempo running: e.g. 4 x 500m
Strength endurance circuit: e.g. body weight circuit
Wednesday
Focus on developing speed endurance
Speed endurance or Special endurance I exercises
Resistance strength development: e.g. free weights
Thursday
Focus on active recovery
Resistance strength development: e.g. stabilisation
strength, prehab, core.
Friday
Focus on developing speed endurance
Speed endurance exercises: e.g. 3 x (90m, 110m, 130m)
Power development: e.g. bounds, medball circuit
Saturday
Focus on addressing athlete’s individual requirements
Speed endurance/ extensive tempo/ power endurance/
hills/ restoration etc.
Sunday
Recovery
Example Mesocycle Phases
Pre-Competition Phase Competition Phase
• 1-2 cycles, 4-5 weeks each • 1 cycle, 3-4 weeks
• Emphasis on intensity over volume • Volume decreased while intensity is maintained
• Technical training - race rhythm & simulation • Focus on achieving optimal physical condition

Monday Monday
Focus on developing anaerobic power / speed endurance Focus on developing anaerobic power / speed endurance
Longer sprints: e.g. 4 x 80m Longer sprints: e.g. 4 x 80m
General strength development: e.g. medball throws, General strength development: e.g. medball throws,
short jumps, free weights short jumps, free weights
Tuesday Tuesday
Focus on developing race rhythm Focus on developing race rhythm or race simulation
Intensive tempo running: e.g. 3 x 300m Intensive tempo running: e.g. 3 x 300m

Wednesday Wednesday
Focus on developing speed endurance Focus on developing speed endurance
Special endurance I or II session Special endurance I or II session
Reactive strength: e.g. plyometrics Reactive strength: e.g. plyometrics or short hill sprints

Thursday Thursday
Focus on active recovery Focus on maximum speed running
Resistance strength development: e.g. stabilisation Short sprints: e.g. 6 x 40m
strength, prehab, core.

Friday Friday
Focus on developing speed endurance Focus on preparing for competition
Special endurance I or II session Prehab, stabilisation exercises, active recovery
General strength development: e.g. body weight circuit
Saturday Saturday
Focus on addressing athlete’s individual requirements Compete
Speed endurance/ extensive tempo/ power endurance/
hills/ restoration etc.

Sunday Sunday
Recovery Recovery
Example Weekly Programs
The following alternate examples of 400m training Adapted from Peter Fortune for Athletics Australia STAR
programs offer an idea of the way various coaches approach
the challenge of structuring their weekly sessions. Day Focus Main Activity
Mon Strength Free weights
Points to Consider
• The coaches will often choose to schedule a tempo 1 x 600m, 2 x300m,
Tues Speed End.
or recovery day following a speed endurance session. 2 x 200m
• Coaches approach the strength training of 400m
runners in a variety of ways, including plyometrics
Wed Tem. / Seg. (3 x 2min), 1min @90%
training, hill running and free weights. Thurs Speed End. 4 x 120m, 3 x 300m
• Brian Pozzi’s training program for junior athletes, has Fri Rest Active - Swimming
a stronger focus on developing pure speed, consistent
with the approach that speed must be developed Sat Strength Hill Running 6 x 30m
before speed endurance.
Sun Rest

Adapted from Clyde Hart, Baylor University

Adapted from Ron Grigg, Jacksonville Univeristy
Day Focus Main Activity
Day Focus Main Activity
Speed / 4 x 40m, 1 x 450m,
Mon Mon Speed End. 4 x 100m, 4 x 120m
Speed End. 2 x 200m
Tues Tempo 6 x 300m
Speed End.
Tues 3 x 350m, Free weights Wed Strength Complex Training
/ Strength
Wed Tempo 3 x 500m Thurs Speed Wickets + 5 x 30m
Speed / Hollow Sprints, Free Fri Rest Active - Cross Train
Thurs
Strength Weights Sat Speed End. 4 x 300m
Fri Speed End. 3 x 200m Sun Rest
Sat Comp. 400m
Sun Rest Adapted from Joey Woody, University of Iowa

Day Focus Main Activity

Adapted from Michael Barclay
Mon Speed 5 x 50m / Plyometrics
Tues Tempo 3 x 600m
Day Focus Main Activity
Wed Speed End. 2 x 450m
Speed /
Mon 4 x 40m, 2 x 200m Thurs Tempo 2 x 750m
Speed End.
Tues Tempo 4 x 350m Fri Strength Free Weights
Wed Strength Hill Sprints, Weights Sat Compete 400m
Thurs Speed End. 3 x 200m, 170 Buildups Sun Rest
Fri Segment 3 x 300m
Sat Comp. 400m Adapted from Brian Pozzi, WA (Junior Athletes)

Sun Rest Free running ~20min Day Focus Main Activity

Speed /
Mon 3 x 40m, 3 x 120m
Speed End.
“The best weekly schedules will meet Wed Speed End.
300m, 250m, 200m,
150m
the individual needs of the athlete,
300, 60, 30 8’
working around their committments Mon Speed End. 250, 60, 30 8’
while prioritising their areas for 150, 60, 30 8’
improvement and preferred activities” Wed
Speed / 5 x 60m, Hill Sprints,
Strength Bodyweight Circuit
 Training Drills
The following drills and activities are not intended to be an exhaustive list of all relevant
exercises, nor should they all be completed in a single session. They are provided to give you
a guide to the type of exercises being used by other coaches with 400m athletes.

Warm Ups
Light jog Supine Single-leg Raise Walking Lunges
Dynamic Flexibility
Develops range of motion and flexibility

Running backwards Hip Roll Jump Squats

A-Skip with arms on the head Iron Cross Stretch Bounding
Prepares joints, muscles and neural activation

A-Skip with running arms Scorpion Stretch Star Jumps

Coordination and Mobility

Elastic Strength Warm Up

A-Skip into 15m run through Inverted Splits Star Jumps into run through
Prepares the body explosive movements

B-Skip Lateral Leg Swings

Ankling Linear Leg Swings
Straight leg shuffle Dynamic Shoulder Stretch
Heel Pick-up Dynamic Calf Stretch
High-knes Walking Knee Hugs
Forward skip with arm circles
Backward skip with arm circles
Grape-vine
Step-Overs
Skipping with a rope
Alternating low skip with a scoop
 Training Drills

Speed and Special Endurance

High Intensity Shuttle Run 170m Build Ups

Maximum Speed Drills Under Fatigue
Develops athlete’s ability to run at maximum speed

• Measure 30m on a track, place a cone at the start • Place cones at 50m intervals over 150m.
and at 5m intervals • The athlete runs the first 50m at half pace, the
• Sprint from the starting cone to the first cone, second 50m at 3/4 speed, and the final 70m at
turn and sprint back. Repeat for each cone near full pace.
progressively. • 8 minutes active recovery
• Active rest for 90 seconds • Up to 4 sets in a session
• Limit to a maximum of six sets • Focus should be on relaxed technique in first 50

Develops athlete’s ability to run at near maximum speed for longer

that is carried through to final 120m
Hollow Sprint (Ins and Outs)
• Set 6 cones, each 30m apart. 150 Ins and Outs
• Jog - Sprint - Jog - Sprint - Jog - Sprint • Start at 200m start and place cones at 50 m
• Turn around and repeat intervals over 150m.
• Rest for 150 seconds • Fast start - relaxed second 50 - fast finish
• Can be done in a variety of methods: • 6 minute recovery
e.g. 30m acceleration, 20m jog, 10m in, 20m out • Exaggerate the relaxation in the athlete’s
e.g. 30m acceleration, 10m jog, 20m in, 10m out upperbody during the second 50 and ensure it
• Gradually build the number of sets as the athlete is maintained as the athlete begins to tire in the
can complete each set with correct form. final 50
Speed Endurance

• This drill aims to assist athletes maintain their

Pyramids form when fatigued in the final 50m of the 400m.
• Place cones at 10 metre intervals over 50m.
• The athlete sprints the first 10m and then jogs Quality Runs
the following 40m at a relaxed pace. • Can be done from a block or ~20m jogging start
• They immediately turn around, sprint 20m and • 3 x (90m, 110m, 130m) with 9 minute recovery
jog the remaining 30m. This continues until the • 5 x 120m with full recovery
athlete sprints the entire 50m. • 2 x (150m, 100m, 50m) with 8 minute recovery

100, 150, 100 300m Double

Special Endurance I
Develops athlete’s ability to maintain speed over ~300m

• First 100m at 50%, 150m at just below race pace • 300m, 60 seconds active rest, 300m in the
and the final 100m at the target race pace (or as opposite direction.
close as possible). • Pace should be 90% of target race pace.
• 5 minute recovery between sets • Allow for full recovery between sets
• Limit to a maximum of 3 sets in a session • Up to 2 sets maximum.
• As a variation to develop curve running, use a
Develops athlete’s ability to maintain speed over ~400m

200m Mini-Hurdles 300m section of the track that includes both

• Start at the 200m start line and from the 150m bends.
mark (50m to go) place cones or mini-hurdles at
appropriate distances apart to encourage good Timed Runs
running form as the athlete tires. • Purpose of the timed run is to match the or
• Complete at 90-100% of the target 400m race exceed the time the athlete would take to run
pace. the 400m at their target pace.
Special Endurance II

• Limit to 3 sets per session. • 2 x 60 seconds at 95% of target race pace with
• Focus on the athlete’s form over the final 50m. 15 minute rest
• 2 x (20 seconds at 95%, 20 seconds at 50%, 20
Quality Runs seconds at 95%) with 5 minute recovery
• 6 x 150m at 100% of target race pace with 7
minute recovery between sets Quality Runs
• 4 x 200m at 95% of target race pace with 5 • Runs at ‘maximum’ effort pace
minute recovery between sets. • 4 x 300m with 10 minute recovery
• 2 x 350m with full recovery
Training Drills

Tempo Running

Extensive Tempo
• Runs at a comfortable pace well below the athlete’s
lactate threshold - between 70% and 80% of the
athlete’s target 400m pace.
• Total session volume should be between 1000 and
3000 metres.
• Recovery periods should be short - between 30 and
90 seconds.
• e.g. 8 x 200m @ 78% with 1 minute active recovery.
• e.g. 5 x 500m @ 70% with 90 second active recovery.

Intensive Tempo
• Runs at an ‘effort’ pace at or near the athlete’s lactate
threshold - between 80% and 90% of the athlete’s
target 400m pace.
• Total session volume should be between 700m and
2200 metres.
• Recovery can be from 90 seconds to 5 minutes.
• e.g. 3 x 350m @ 82% with a 3 minute active recovery.
• e.g 5 x 200 @85% with a 2 minute active recovery.

Segment Running

Start Focus
• Block start from 400m start over first 200m
• Ask the athlete to target a specific time - e.g. 2 seconds
slower than the athlete’s 200m PB.
• Allow for full recovery and repeat
• Use hand signals to assist the athlete pace their effort.

Start and Finish Focus

• 3 x 300m
• The first 50 at maximum pace, the subsequent 150m
at relaxed pace / floating action, the final 100m at
maximum effort.

Meet Day as Training

• 100m and 200m with full recovery in between at
maximum effort OR
• 200m and 400m with full recovery in between at
maximum effort.
• The coach can use these as ooportunities for the
athlete to experiment with different tactics to find
their most effective distribution of effort. Segments
should be timed and results discussed with the athlete
at the completion of the session.
Example Session Plan
Session 1 - Speed

Session Focus
To develop the athlete’s maximum velocity and
general strength

Coaching Consideration
Target the anaerobic alactic energy system
(greater than 95% intensity, less than 8sec duration)

Warm Up
250m light jog - up and back over 50m
Dynamic calf stretch (heel off ledge) x 12 each leg
Dynamic leg stretch forward and back x 12 each leg
Iron cross stretch x 6
Dynamic shoulder stretch x 30sec
10m walking lunges
A-skip 10m into Run through 15m x 2 Session 2 - Speed Endurance
Heel pick up 10m into 15m run through
30m run through at 70% intensity
30m run through at 80% intensity Focus
30m run through at 90% intensity To develop the athlete’s speed endurance and core
strength
Main Session
2 x Fly-in 30m into the wind Coaching Consideration
2 x Fly-in 30m wind supported Target the lactic system to build capacity
2 x Fly-in 30m on the curve (between 80-94% intensity, 20-60 seconds duration)
2 x Block starts from 400m start line to 30m

Strength - Medball Throws Warm Up

4 x Back Overhead Throw Joint mobility exercises - head, hip, trunk, ankle and
4 x Under Hand Forward Throw wrist circles (15-20 seconds each)
4 x Squat Chest Throw 20m Forward skip with full arm rotations
4 x Lunge Chest Throw 20m Backward skip with full arm rotations
20m Grapevine
20m Cross overs
Cool Down A-skip 10m into 40m run through
Light jog x 60sec 60m run through at 80% intensity
Foam roller

Main Session
Depletion Runs
250m with 1 minute rest, 4 x 70m with 2 minute rest

Core Strength
2 circuits of 10 reps / 40 seconds
V-Sits
Side V-Ups (both sides)
Wrestler’s Bridge
Double Leg Bucks with Hold at Extension (5 sec)
Double Leg Eagles
Legs up Toe Touches
Plank
Side Plank
Training Chart
The following chart can be used to help guide training pace
for tempo, race modelling and speed endurance sessions.

Pace per 100m

Target 400m Time Average Metres 70% 80% 85% 90% 95% 100%
(seconds) per Second
64 6.25 22.8 20.0 18.9 17.8 16.8 16.0
62 6.45 22.1 19.4 18.3 17.3 16.3 15.5
60 6.66 21.4 18.8 17.7 16.7 15.8 15.0
58 6.9 20.7 18.1 17.1 16.1 15.3 14.5
56 7.14 20.0 17.5 16.5 15.6 14.7 14.0
54 7.41 19.3 16.9 15.9 15.0 14.2 13.5
52 7.69 18.6 16.3 15.3 14.4 13.7 13.0
50 8.00 17.9 15.6 14.7 13.9 13.2 12.5
48 8.33 17.1 15.0 14.1 13.3 12.6 12.0
46 8.70 16.4 14.4 13.5 12.8 12.1 11.5
44 9.09 15.7 13.8 12.9 12.2 11.6 11.0

Example Times
The following information is provided to give you an
understanding of the top 400m times being run by Australian
athletes at the National Championships.

2017-18 Australian Athletics Championships

Target 400m Time Australian Final Final Final Final Semi Event
(seconds) National Record 1st 2nd 3rd Qual. Qual. Qual.
Women Open 48.63 51.92 51.94 52.69 54.49 - 56.64
Women U20 51.14 53.94 54.85 55.33 57.01 - 58.34
Women U18 51.80 54.87 55.60 55.93 57.81 - 59.14
Women U17 - 56.33 56.47 56.54 58.31 - 59.54
Women U16 52.90 53.55 55.58 55.59 58.32 - 59.94

Men Open 44.38 46.24 46.37 46.61 47.23 48.18 48.34

Men U20 44.75 46.85 47.22 47.56 49.00 - 49.84
Men U18 45.96 47.46 48.08 48.44 49.58 - 51.14
Men U17 - 49.11 49.46 49.77 50.95 - 52.14
Men U16 48.12 49.95 50.36 50.77 51.61 - 54.14

A special thank you to Anula Costa, Brian Pozzi, Clyde Hart,

Craig Hillard, Mike Hurst, Paul Pearce and Peter Fortune,

This is intended to be an evolving document that reflects the opinions of Accredited Athletics Coaches.
If you would like to add your thoughts, ideas or opinions, please email coachaccreditation@athletics.org.au.